Review of High Cholesterol Foods

What is cholesterol?

Cholesterol is a waxy substance found in your body and in animal products such as meat, eggs and dairy products.

It plays an important role in the production of hormones, vitamin D and bile, necessary for the digestion of fats.

Cholesterol is an important component of every cell in your body, providing strength and flexibility to cell membranes ().

Your liver makes all the cholesterol your body needs, but cholesterol can also be introduced through eating animal products.

Because cholesterol does not mix well in fluids (blood), it is transported by particles called lipoproteins, including low-density and high-density lipoproteins (LDL and HDL).

LDL is often called “bad cholesterol” because it is associated with the formation of cholesterol plaques on the walls of your arteries, while HDL (“good cholesterol”) helps remove excess cholesterol from your body ().

When you consume extra cholesterol, your body reduces the amount of cholesterol it produces.

In contrast, when dietary cholesterol intake is low, your body increases cholesterol production to ensure there is always enough of this vital substance ().

Only about 25% of your body's cholesterol comes from dietary sources. The rest is produced by your liver ().

The Great and Terrible Cholesterol

So why might eating cholesterol-rich foods be dangerous to your health? This occurs due to the complex biochemical regulation of vital processes.

Cholesterol (cholesterol) is a monohydric fatty alcohol that can bring both benefit and irreparable harm to the body. More than half (70-80%) of this substance is produced by hepatocytes (liver cells) and is used for:

1. Giving strength and selective permeability to the bioplasmic membranes that cover every cell of the human body.
2. Synthesis of steroid hormones (glucocorticoids, mineralocorticoids, sex hormones).
3. Synthesis of vitamin D, necessary for the normal functioning of the immune system, strong healthy bones.
4. Normal functioning of the gastrointestinal tract (a certain amount of cholesterol is part of the bile involved in digestion).

Normally, only 20% of fatty alcohol comes from food, which is spent on the current needs of the body. It has been proven that a balanced plant-based diet low in animal fats does not lead to health problems for a long time: the body finds reserves to independently increase the production of the necessary fatty alcohol. If the diet is based on foods high in cholesterol, the excess substance accumulates in the bloodstream and is deposited on the inner surface of the vessels, forming voluminous plaques. They interfere with normal blood supply, and first of all, organs that need a constant supply of oxygen and nutrients suffer. Cholesterol plaques are the main point in the pathogenesis of the development of atherosclerosis and its life-threatening complications - myocardial infarction, cerebral stroke.

Note! About 2.5 g of cholesterol is required daily to meet all the body's needs. In this case, about 2 g is produced by liver cells, and 0.5 g is consumed from fatty alcohol reserves supplied with food.

Therefore, it is important to be aware of foods that contain high amounts of cholesterol and limit their consumption.

Is dietary cholesterol harmful?

Research has shown that dietary cholesterol does not have a significant effect on your body's cholesterol levels, and research data does not support a link between cholesterol and cardiovascular disease in the general population (, , ).

Although dietary cholesterol may slightly affect the body's cholesterol levels, this is not a problem for most people.

In fact, two-thirds of the world's population experiences little or no increase in cholesterol levels after eating foods high in cholesterol, even in large quantities ().

A small number of people are unable to compensate for cholesterol or are very sensitive to it and appear to be more vulnerable to foods high in cholesterol.

However, it is believed that the bodies of very sensitive people process the extra cholesterol in the liver for excretion ().

Dietary cholesterol has been shown to have a beneficial effect on the LDL to HDL ratio, which is considered the best indicator of cardiovascular disease risk ().

Although research shows that most people do not need to avoid dietary cholesterol, keep in mind that not all foods containing cholesterol are healthy.

Here are 7 healthy foods that are high in cholesterol and 4 foods you should avoid.

Bad and good cholesterol: what's the difference?

Cholesterol is the second scientific name for cholesterol. This organic fat-like compound is found in nerve fibers, liver, adipose and brain tissue of humans and animals. Cholesterol is necessary for the construction of cell membranes and the production of vital substances: hormones, bile acids, lipoproteins and vitamin D. Without it, the normal functioning of the nervous and immune systems is impossible.

Doctors divide all known cholesterol compounds into so-called bad and good cholesterol:

• HDL is high density lipoprotein. This type of organic compound is highly soluble in water, does not form sediment and does not lead to the formation of cholesterol plaques. After completing a chain of vital transformations, HDL is excreted through the intestines and does not pose a threat to human health. Doctors call this type of lipoprotein “good” or “healthy” cholesterol.
• LDL – low density lipoproteins. An excess amount of this type of cholesterol leads to the formation of cholesterol plaques on the walls of blood vessels, the development of cardiovascular diseases, arterial hypertension, atherosclerosis, heart attacks, strokes and micro-strokes. LDL is called “bad” or “bad” cholesterol because of its negative effects on the body.

About 70-80% of the total cholesterol in the blood is produced by the body itself, the rest comes with food. When you abuse foods with a high content of bad cholesterol, its excess accumulates in the arteries, settles on the walls and poses a threat to human health and life.

The role of cholesterol in the human body

1-7: Healthy High Cholesterol Foods

Here are 7 high cholesterol foods that are incredibly nutritious.

Eggs

Eggs are one of the most nutritious foods you can eat. They also have high cholesterol levels, with one large egg providing 211 mg of cholesterol or 70% of the recommended daily intake (RDI).

People often avoid eating eggs for fear that they may cause cholesterol levels to rise. However, research shows that eggs do not have a negative effect on cholesterol levels and that eating eggs may increase levels of heart-healthy HDL ().

In addition to being high in cholesterol, eggs are an excellent source of highly digestible protein and contain beneficial nutrients such as B vitamins, selenium and vitamin A ().

Studies have shown that eating 1-3 eggs per day is completely safe for healthy people (,).

Cheese

A 28-gram serving of cheese contains 27 mg of cholesterol, or about 9% of the RDI ().

Although cheese is often associated with high cholesterol levels, several studies have found that full-fat cheese does not have a negative effect on cholesterol levels.

One 12-week study of 162 people found that a high intake (80 grams) of full-fat cheese per day did not cause an increase in levels of "bad" LDL cholesterol, compared with the same amount of low-fat cheese or the same number of calories from bread and jam. ().

Different types of cheese vary in their nutrient content, but most cheeses provide good amounts of calcium, protein, B vitamins, and vitamin A (,).

Since cheese is high in calories, stick to the recommended serving size of 30-50 grams at a time.

Shellfish

Shellfish such as clams, crab and shrimp are an excellent source of protein, B vitamins, iron and selenium (,).

They also contain high amounts of cholesterol. For example, an 85-gram serving of shrimp provides 166 mg of cholesterol, which is more than 50% of the RDI ().

In addition, shellfish contain bioactive components such as the antioxidant carotenoids and the amino acid taurine, which help prevent the development of cardiovascular disease and reduce levels of “bad” LDL cholesterol (, ).

Populations of people who consume more seafood show lower rates of heart disease, diabetes, and inflammatory diseases such as arthritis ().

Organic beef

Meat from pasture-raised cows is rich in protein, as well as important vitamins and minerals such as vitamin B12, zinc, selenium and iron ().

It contains less cholesterol than meat from pen-raised cows (fed unnatural feed) and contains significantly more omega-3 fatty acids, which have anti-inflammatory properties (,).

A 112-gram serving of organic beef contains about 62 mg of cholesterol, or 20% of the RDI ().

Although processed meat has a clear link to the development of heart disease, several large studies have found no association between red meat consumption and the risk of developing cardiovascular disease (, ).

By-products

Cholesterol-rich organ meats such as heart, kidney and liver are highly nutritious.

For example, chicken heart is an excellent source of the powerful antioxidant coenzyme Q10, as well as vitamin B12, iron and zinc.

This product is also high in cholesterol - a 56-gram serving contains 105 mg of cholesterol, or 36% of the RDI ().

One study that looked at more than 9,000 Korean adults found that people with moderate consumption of unprocessed meat, including organ meats, had a lower risk of developing cardiovascular disease, compared with people with the lowest consumption of these foods ().

Sardines

Sardines are not only rich in nutrients, but they are a tasty and convenient source of protein that can be added to a variety of dishes.

One 92-gram serving of this small fish contains 131 mg of cholesterol or 44% of the RDA, but it also contains 63% of the RDA for vitamin D, 137% of the RDA for vitamin B12 and 35% of the RDA for calcium ().

Moreover, sardines are an excellent source of iron, selenium, phosphorus, zinc, copper, magnesium and vitamin E.

Full fat yogurt

Full-fat yogurt is a cholesterol-rich food packed with nutrients such as protein, calcium, phosphorus, B vitamins, magnesium, zinc and potassium.

One cup (245 grams) of full-fat yogurt contains 31.9 mg of cholesterol, or 11% of the RDI ().

Recent research shows that increasing your intake of fermented full-fat dairy products is associated with decreased levels of “bad” LDL cholesterol and blood pressure, as well as a reduced risk of stroke, heart disease and diabetes ().

Additionally, fermented dairy products such as yogurt are beneficial for gut health as they have a positive effect on friendly gut bacteria ().

Summary:

Eggs, cheese, shellfish, organic meats, organ meats, sardines and full-fat yogurt are nutritious, cholesterol-rich foods that are healthy additions to your diet.

Foods containing high amounts of cholesterol

Uncontrolled consumption of foods high in cholesterol and harmful substances (trans fats, free radicals, toxins) damage organ tissue and artery walls, stimulating increased production of the organic compound by the liver.

Meat

Meat dishes contain a large amount of minerals, enzymes, vitamins, saturated fats, and cholesterol. For atherosclerosis and elevated LDL levels, dietary meat is considered the safest: rabbit, chicken, skinless turkey. It is recommended to consume dishes made from them no more than 3 times a week.

By-products

Contain the highest amount of cholesterol. With high LDL levels and atherosclerosis, they should be completely excluded.

Semi-finished meat products

Industrially processed meat products contain a lot of harmful substances: nitrites, polycyclic hydrocarbons, flavor enhancers, trans fats. Their regular consumption increases cholesterol, negatively affects the functioning of the cardiovascular system, and increases the risk of developing arterial hypertension and gastrointestinal pathologies.

Fish, seafood

Sea fish, like meat, contains cholesterol, but it also contains a large amount of polyunsaturated fatty acids (omega-3). It does not cause the risk of developing atherosclerosis, but on the contrary, has a preventive effect: it destroys and removes harmful lipoproteins from the body. Therefore, fish dishes can be consumed at least every day.

Recommendations for cooking fish: boiling, steaming or baking in the oven without forming a golden brown crust.

Milk, dairy products

Different types of dairy products have their own effect on the condition of the heart, blood vessels, and the production of LDL/HDL by the liver. The highest cholesterol content is found in goat milk. But it is very easily digestible and contains a lot of phospholipids. These substances stop the deposition of fatty particles on the walls of blood vessels, so goat’s milk can be consumed for hypercholesterolemia and atherosclerosis.

Dairy products are consumed no more than 4 times a week. Fatty cheeses, cream, and unskimmed homemade milk should be avoided.

Eggs

You should not completely exclude eggs from your diet just because the yolk contains a large amount of cholesterol (approximately 210 mg).

Egg whites can be consumed without restrictions; the yolk can be consumed no more than once a week. If your LDL level is too high, eliminate it from your diet completely.

Oils, fats

With hypercholesterolemia, butter, palm oil, and margarine are completely excluded from the diet.

Margarine is hydrogenated fat. When it breaks down, trans fats are formed, which are not found in vegetable oil or butter. These substances are foreign to the human body. They disrupt metabolic processes between cells and increase the level of dangerous low-density lipoproteins. Margarine is not recommended even for completely healthy people; it should be completely excluded from the diet of patients.

Palm oil is a vegetable fat, does not contain cholesterol, but is 50% saturated fat and has a high melting point. It is the latter fact that leads to the fact that this component is not completely absorbed by the body. Once in the acidic environment of the stomach, fats become a sticky mass. Some of them are absorbed. Due to their ability to firmly adhere to any surface, fatty particles settle on the walls of the arteries and gradually accumulate, turning into fatty plaques.

Real butter is made from natural cream and contains fats of animal origin. The cholesterol content is about 240 mg per 100 g. With an increased amount of LDL and the risk of developing atherosclerosis, it is excluded from the menu. Even a completely healthy person is not recommended to consume more than 15 g/day.

8-11: High Cholesterol Foods to Avoid

While certain foods high in cholesterol are very nutritious and good for your health, others can be harmful.

Here are 4 high cholesterol foods that can negatively impact your health.

Fried foods

Fried foods, such as grilled meats and cheese sticks, have high cholesterol levels and should be avoided as much as possible.

This is because they contain a ton of calories and may contain trans fats, which increase your risk of heart disease and harm your health in many other ways ().

In addition, high levels of fried food consumption are associated with an increased risk of cardiovascular disease, obesity, and diabetes (, ).

Fast food

Eating fast food is a major risk factor for the development of numerous chronic diseases, including cardiovascular disease, diabetes and obesity.

Those who frequently consume fast food have higher cholesterol levels, more belly fat, higher levels of inflammation, and impaired blood sugar regulation ().

Eating less processed foods and preparing meals at home is associated with lower body weight, less body fat, and a reduction in heart disease risk factors such as high LDL cholesterol ().

Processed meat products

Processed meats such as sausage, bacon and processed foods are high cholesterol foods that should be limited in consumption.

High consumption of processed meats is associated with an increased incidence of cardiovascular disease and some types of cancer, such as colon cancer ().

A large review that included more than 614,000 participants found that each additional 50-gram serving of processed meat per day was associated with a 42% risk of developing heart disease ().

Dessert

Cookies, cakes, ice cream, baked goods and other sweets are unhealthy foods that tend to have high levels of cholesterol, as well as added sugars, unhealthy fats and calories.

Frequent consumption of these foods can negatively impact your overall health and lead to weight gain over time.

Studies have linked consumption of added sugar to obesity, diabetes, cardiovascular disease, cognitive decline, and some types of cancer ().

Additionally, these foods often lack the nutrients your body needs to function properly. These include vitamins, minerals, proteins and healthy fats.

Summary:

Consumption of some foods high in cholesterol is best limited or avoided. These foods include various types of fast food, processed meats, fried foods and sweet desserts.

TOP 10 foods by cholesterol content

Based on numerous studies of the amount of cholesterol in everyday foods, a ranking of the top 10 products with the most fat was compiled. A list of such foods containing large amounts of cholesterol is presented in this infographic table.

Important! Despite the fact that these products contain a lot of cholesterol, you cannot completely abandon them. Even if you have high cholesterol levels, be sure to eat eggs, liver, fish (a must!), animal fats (especially butter), shrimp, squid, meat (pork very moderately), natural cheeses (not cheese products). Without these products, cholesterol will not decrease much (maybe by 1-3%), but your overall health will definitely worsen.

Fast food, processed meats and sweets are best avoided completely. There is nothing good about them.

Healthy Ways to Lower Cholesterol Levels

High levels of “bad” LDL cholesterol can lead to the formation of cholesterol plaques in the blood vessels, which can increase the risk of developing cardiovascular disease ().

Certain lifestyle and dietary changes can lower LDL levels and create a more favorable LDL to HDL ratio.

Here are healthy, scientifically proven ways to lower cholesterol:

• Eat more fiber : Research shows that consuming more fiber (especially soluble fiber found in fruits, beans, and oats) may help lower LDL cholesterol ().
• Increasing physical activity : Increasing physical activity is a great way to lower your cholesterol levels. High-intensity aerobic exercise appears to be the most effective way to lower LDL levels ().
• Lose excess body weight : Losing excess weight is one of the best ways to reduce cholesterol levels. This can reduce LDL while increasing HDL, which is optimal for health ().
• Quit Unhealthy Habits : Quitting unhealthy habits such as smoking can significantly lower your LDL levels. Smoking increases LDL cholesterol and significantly increases the risk of cancer, heart disease, and emphysema (, ).
• Increase the amount of omega-3 in your diet : Consuming foods rich in omega-3 fatty acids, such as salmon or other fatty fish, or taking omega-3 supplements, such as fish oil, has been shown to lower LDL levels and increase levels HDL().
• Eat more fruits and vegetables : Research shows that people who consume more fruits and vegetables have lower LDL cholesterol levels and a lower risk of heart disease compared to those who consume less ().

There are many other ways to effectively lower cholesterol levels.

Using just a few of the above methods can lead to significant reductions in cholesterol levels and lead to other health benefits such as weight loss and better eating habits.

Summary:

Scientifically proven ways to lower cholesterol include increasing your fiber intake, regular physical activity, and quitting unhealthy habits such as smoking.

Cholesterol content in foods

Table of percentage of cholesterol (cholesterol) in food.

Summarize

• Not all high-cholesterol foods have the same effects on the human body—while some foods, such as eggs and full-fat yogurt, are very nutritious and healthy, others can be harmful.
• While it is safe for most people to enjoy the healthy, cholesterol-rich foods listed above, everyone should try to limit their intake of unhealthy, high-cholesterol foods such as fried foods, desserts, and processed meats.
• Remember, just because a food is high in cholesterol doesn't mean it can't fit into a balanced diet.

Tags: Cholesterol in foods

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Meat products

The cholesterol content in food can be very high. This also applies to fatty meats. But lean lamb, on the contrary, contains a huge amount of substances beneficial to the human body and at the same time a lot of cholesterol.

So a person who suffers from cardiovascular diseases should be very careful when consuming this product.

Most qualified specialists are very wary of this type of meat and therefore strongly recommend that their patients avoid eating it altogether.

A person who is not contraindicated to eat lamb should be well aware of which part of the carcass contains the least amount of cholesterol. To avoid unwanted consequences, try not to eat brisket and ribs.